Ingredients
- 3 tbsp extra virgin olive oil
- 1 onion, finely chopped
- 4 garlic cloves, sliced
- 2 sprigs of rosemary, leaves finely chopped
- A pinch of chilli flakes
- 400 g tin chopped tomatoes
- 2 × 400 g tins cannellini or butter beans, drained
- 200 ml vegetable stock
- 200 g kale or cavolo nero, stalks removed and leaves shredded
- Zest of 1 lemon
For the topping
- 4 tbsp mixed seeds (pumpkin, sunflower)
- 2 tbsp ground almonds
- 1 tbsp nutritional yeast or grated Parmesan
- 1 tbsp olive oil
Method
- Heat the oven: set it to 200°C (180°C fan).
- Make the base: heat the oil in an ovenproof pan and cook the onion for 8 minutes. Add the garlic, rosemary and chilli for 1 minute. Add the tomatoes, beans and stock and simmer for 10 minutes. Stir in the kale until wilted, add the lemon zest and season.
- Add the topping: mix the topping ingredients and scatter over the beans.
- Bake: bake for 15–20 minutes, until bubbling and golden on top.
- Serve: serve with a green salad or a slice of seeded bread.
Why it's good for you: Kale is rich in vitamin C, vitamin K, calcium and protective compounds that support the liver, and white beans add protein, fibre and minerals. Rosemary has long been linked with memory, and is part of the traditional diet of Acciaroli in Italy, a village known for its many centenarians. (Read more in A Natural Age.)
Good to know: Parmesan makes the topping vegetarian rather than plant-based; use nutritional yeast to keep it plant-based.
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